The Truth About Women And Pullups

[Phil]

The Truth About Women And Pullups
By Charles Staley





Your Complete Video Guide To Escalating Density Training...

[bcuzitsme]

Recently one of our forum members made a casual comment regarding Charles Poliquin's Pull-up recommendations. The comment was:

"Charles Poliquin said that women should be able to do pullups in as little as 12 weeks and with a counterweight of 33kg (72.6lbs) I still have a long way to go."

That comment sparked a recollection about Poliquin's statement, so I did a little digging, and eventually found his statement regarding women and pull-ups, which was printed in his Question Of Strength column at www.Testosterone.net, in April 2008. (Click here to read the article).

His exact statement was:

"I tell people who get certified by me that if they can't get a female to do 12 chin-ups in 12 weeks, then they don't know how to train. That's how you can evaluate a good trainer. If he can get a female to do 12 chins, he's a good trainer. If he doesn't know how to do it, then he doesn't know training. Period."

Now that's quite a statement, but before I address it, I'd like to note that his column generated many thousands of views and 80 comments, few of which questioned the veracity of Poliquin's assertion.

he did say chinup...and charles is talking about pullup. they have different hand positions. but 12 chinups in 12 weeks for the average female gym goer is still stretching it quite a bit.

[Seattle Mike]

I appreciate you being blunt about this Charles. Not only is Poliquin dead wrong about 99% of women, he likely couldn't get every male high school lineman on a football team to do 12 chinups in 12 weeks....and I'm including the big bench kids and all.

I guess he could prove it by taking a random mix of women (or even high school linemen) and seeing what he could do with them in 3 months.

[char_k]

For me, being able to do a chin-up depends on my weight and bodyfat levels. For example, at the moment I'm 63kg (139lb) and about 20%bf (by skinfolds) and I can do 3 chin-ups. In the past, when I've been about 53kg (117lb) and 12% (by Tanita scales) I've been able to do about 8 chin-ups. So less weight to lift (higher muscle to fat ratio) makes the exercise easier.

[SaraJane]

Hi - I'm not a trainer or professional athlete of any kind, but, I've been training for almost a year. About 2 months ago, I tried to set some new goals for myself and decided that being able to do a pullup ought to be one of those basic things a person should be able to do (even though I'm a girl). I can do about 60 pushups, but pullups are something new to me.

I'm currently doing about 3 sets of 8-10 on an assisted pull-up machine with a counter weight of about 25 lbs. (I'm about 125 lbs., 5'5")....and would like to make progress to a full pullup. I also do assisted dips with a counter weight of about 15 pounds. I've been trying to strengthen my arms and back, including:

• Wide-grip lat pull-downs
• Under-hand grip lat pull-down
• Bicep and triceps

Any tips for what else I should be doing?? It is hard, but, I think with some more effort and time I should be able to do this...

thanks!

SaraJane

[charles]

SaraJane, are you currently capable of performing one chin-up (hands-supinated)?

Originally Posted by SaraJane

Hi - I'm not a trainer or professional athlete of any kind, but, I've been training for almost a year. About 2 months ago, I tried to set some new goals for myself and decided that being able to do a pullup ought to be one of those basic things a person should be able to do (even though I'm a girl). I can do about 60 pushups, but pullups are something new to me.

I'm currently doing about 3 sets of 8-10 on an assisted pull-up machine with a counter weight of about 25 lbs. (I'm about 125 lbs., 5'5")....and would like to make progress to a full pullup. I also do assisted dips with a counter weight of about 15 pounds. I've been trying to strengthen my arms and back, including:

• Wide-grip lat pull-downs
• Under-hand grip lat pull-down
• Bicep and triceps

Any tips for what else I should be doing?? It is hard, but, I think with some more effort and time I should be able to do this...

thanks!

SaraJane

[nitehawk710]

I don't think I know one woman who can do 12 pullups.

I can do 3x8 or 2x10, and I've done as many as 15 when I was practicing regularly for reps. But I'm a 6', 220 lbs. man. (and 49, not too bad for an older guy, huh?)
Matt

[Phil]

Originally Posted by nitehawk710

I don't think I know one woman who can do 12 pullups.

I can do 3x8 or 2x10, and I've done as many as 15 when I was practicing regularly for reps. But I'm a 6', 220 lbs. man. (and 49, not too bad for an older guy, huh?)
Matt

No not bad at all honestly not bad for any age considering most of the population cant do one.

[Justin Negrete]

I dont know any female who can do a single pullup. Im st. Even myself, who regularly trains in bodyweight pulling cant do 12 pullups in a row. Give me 15 minutes and a 1-2-3 ladder scheme and ill knock out quite a bit. Just like Charles article about not wanting to Clean 315... it'd be awesome to do a crap load of pullups, but i dont really care. I just prefer to do them edt style and efficiently get reps.

And i can say that it works. Ive gained almost 40lbs of bodyweight in nearly 2 years. And my pullup density has actually increased. Im actually just glad that i can do 1. Like Phil said, most cant do any.

Most of Poliquins recommendations and ideas are very extreme, so its no surprise that this statement is out there.

He also has his super accumulation program, with 9 full body workouts per week, for 2 weeks straight. But thats an entirely different conversation.

[sugarbear37]

my 9 year old son can do 2 perfect pullups and loves to remind me that i cannot yet do one.

goals: 10 chins (to be accomplished in about 10 months)
10 handstand push ups

currently: none
none

train at home, no smith bars or pull down machines.

you indicated to let you know if i would like some help. HELP, please.
Thanks ahead for anything you can provide....